From health.yahoo.com
Eating out should be fun. But, if you're living with type 2 diabetes, having to manage your blood sugar can take a bite out of the enjoyment of sharing a restaurant meal with family or friends.
It doesn't have to be that way, though. By taking certain measures before you go to a restaurant, while you're there, and afterward, you can have a dinner out without sending your blood sugar through the roof. Here, find out what a registered dietitian recommends.
Before You Go Out to Eat
"I tell my patients, 'What you should eat is no different than what I should eat,'" says Shiri Morgan, RD, a former certified diabetes care and education specialist who now owns a small business. She says that anyone who eats out or orders takeout food regularly should make a conscious effort to choose healthier options whether they have diabetes or not.
If you tend to eat out often, get into the habit of checking out the restaurant's menu online before you go, Morgan says. That way, you can find the items that won't have a negative impact on your blood sugar, as well as those that would. With that information, you can develop a game plan for how you'll order your meal. It will be much easier to order wisely if you have one or two selections in mind ahead of time, rather than trying to do it while a server is standing over your shoulder.
"But if someone's going out to eat fairly rarely, and it's an anniversary or special occasion, I tell them to just enjoy. Eat what you want. It's one meal, and you can get back on track at the next meal," she says.
At the Restaurant: Adopting Type 2 Diabetes-Friendly Habits
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Making the right dietary choices to manage type 2 diabetes is more than simply choosing the right foods. It's also important to be mindful of your eating habits throughout the meal.
Treat yourself in moderation. Morgan doesn't like the word "cheat" to describe food. "It's all about balance," she says. "When we put negative connotations on certain foods, it can lead to guilt and, possibly, disordered eating." She recommends making indulgences a part of your diet, but in moderation. For example, rather than eating a full order of fries yourself, split them with your dining partner. A few fries isn't likely to cause your blood sugar to spike, and you'll still get to enjoy them.
Savour your meal. Research has found that among people with type 2 diabetes, those who saw themselves as slow eaters had the lowest risk of obesity, compared with those who said they ate at fast or normal rates. Fast eaters saw the highest risk of obesity, and normal eaters had an elevated risk. Eating slowly may help cut down on the chances you'll overeat. So take your time and enjoy your meal.
What to Order: Choosing the Right Foods for Type 2 Diabetes
When choosing what to order at a restaurant, balance and portion control are key. "Most places, even fast food places, are going to have good choices. You just have to make special requests and substitutions," Morgan says.
Choose baked or grilled proteins. Opt for a lean protein, such as chicken, fish, or certain cuts of pork. They are usually a healthier option, as long as they aren't prepared with too much oil or a sugary sauce. Pair it with steamed or grilled vegetables for a balanced meal.
Make starchy carbs the side, not the main attraction. When consuming carbohydrates, make them part of your meal, rather than the focus. Instead of having a bowl of pasta or rice, Morgan recommends having a salad or healthy protein with the starchy carb as a side dish. And when choosing starchy carbs, it's always better to opt for whole-grain, high-fibre versions, such as brown rice or quinoa.
Use the plate method. Morgan suggests using the plate method to plan your meal, saying, "Designate half of the plate to some sort of vegetable or salad, a quarter of your plate to a carbohydrate, and a quarter of your plate to protein. This is a simple way to plan your meal."
Control the portion size. Restaurants typically serve much larger portions than you need. Morgan suggests ordering an item that comes in an appetizer or lunch portion or opting for a soup and salad combo. Sharing meals with friends or setting aside half of your meal to box and take home are other effective portion control strategies.
What to Avoid: Being Mindful of Foods That May Worsen Type 2 Diabetes
While Morgan doesn't believe anything should be explicitly off limits, she does recommend exercising caution with some foods and drinks that can be deceptively unhealthy or trigger blood sugar spikes.
Avoid excessive alcohol and sugary drinks. High-calorie, sugary drinks can cause significant blood sugar spikes. "Alcohol itself, like tequila or vodka, does not affect blood sugar. It's actually metabolized more like a fat. It's typically the mixers that raise blood sugar," Morgan says. People with type 2 diabetes should avoid excessive alcohol intake, but if you are going to have a drink, choose a glass of wine or liquor with a diet mixer, as opposed to a sugary cocktail or carb-heavy beer.
Watch your sauces and soups. Honey mustard as well as BBQ and teriyaki sauces can be high in sugar. Request them on the side, or choose an alternative. Morgan also advises avoiding anything cream based. "The calories in cream-based foods are going to be in the fats, so things like aioli, butter, and cheese are going to give you a lot of calories." She recommends soups that are broth based and sauces that are made from tomato or vinegar, such as marinara or vinaigrette.
Limit fried or breaded food. Fried or breaded dishes are usually heavy in both unhealthy fats and carbs.
After the Meal: Help Your Body Regulate Blood Sugar Levels
Once you've finished your meal, check in with your body and engage in activities that help regulate your blood sugar.
Monitor your blood sugar levels. If you actively monitor your blood sugar, checking your levels about two hours after eating can provide valuable insights into how different meals affect your body. Morgan notes that the recommendation of the American Diabetes Association is to have your post-meal blood sugar below 180. Any higher and it's time to reassess what you ate and determine what's triggering it. "If you are watching your carbohydrates closely and being really diligent about following your plan, but your blood sugar is still high, you need to talk to your doctor," she says.
Move your body. After a particularly heavy meal, Morgan recommends engaging in a low-impact activity, such as walking or stretching. "If someone is very insulin resistant, going for a walk immediately after eating reduces some of that insulin resistance and helps the uptake of some of the glucose in the bloodstream," Morgan says.
Remember to drink water. Staying hydrated can help stabilize blood sugar levels in people with type 2 diabetes.
While there are guidelines many dietitians follow when it comes to managing nutrition in people with type 2 diabetes, Morgan acknowledges that there's a fair share of trial and error. Try to cook for yourself as much as possible, and make healthy choices when you dine out.
If your blood sugar is still not properly managed, Morgan suggests experimenting. "Eat really simple foods at home to see what the culprit is and determine if your blood sugar is high because of what you're eating or if there's a medication issue," she says.
And as always, speak to your doctor if you have any new or worsening symptoms.
The Takeaway
If you have type 2 diabetes, taking certain measures before, during, and after a restaurant meal can help you avoid blood sugar spikes and enjoy eating out.
Tactics like scoping out the menu beforehand, eating in moderation, and eating slowly can help you make good choices that keep your blood sugar levels in check.
Opting for baked or grilled lean proteins, not filling up on starchy carbohydrates, and controlling your portion size can also help.
Avoiding excessive amounts of alcohol, sugary drinks, and fried or breaded foods can help you keep your blood sugar levels stable.
Checking your blood sugar, staying hydrated, and engaging in light exercise after eating can also help keep glucose levels at a reasonable level.
